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Fresh Juice Better; Water Still Best

The kinds of beverages people tend to drink varies by ethnic group. In the United States, for example, middle-aged and older Mexican Americans tend to drink more sodas and sugar-sweetened beverages than non-Hispanic whites. People in Central America tend to drink more soft drinks and consume more sugar in general than those in more developed countries.

Researchers at Harvard noted that Costa Rican adults are far more likely to experience Metabolic Syndrome (a cluster of health measures which include poor cholesterol scores, high blood sugar, and more, which presages diabetes and heart disease) than the general US population (J Nutr 2012;142(6):1081-1087). A traditional Costa Rican beverage is known as "fresco," which is fresh fruit juice diluted with water and with sugar added. Since Costa Ricans also tend to drink more fruit juice in general, was their fruit juice consumption somehow linked to their poor health measures?

The researchers made use of information gathered in a study of over 1,800 Costa Rican adults between 1994 and 2004 who also submitted to blood tests for cholesterol and other scores. Along with medical and demographic information, the study gathered information on the beverages the participants drank. These beverages included water; diet and regular sodas (regular and decaffeinated); fruit drinks made from a powder or drunk from a box; fresco; and fresh-squeezed, unsweetened fruit juice.

After comparing the participants' beverage intake with the outcomes of their blood tests, the researchers found that about half of the participants drank frescos more than once a day, while only 15% of them drank fresh-squeezed juice as often. Instant drinks were more popular than regular soda, and the soda drinkers tended to be younger and male.

Those who drank more fresh-squeezed juice tended to have higher HDL cholesterol levels (the good cholesterol). Those who drank more fresco, however, had better glucose scores, and those who drank more instant drinks or sodas tended to have a higher waist circumference. In fact, those who drank at least one instant drink or sugar-sweetened beverages per day were at least 139% more likely to experience Metabolic Syndrome.

On the other hand, the researchers were able to determine that if the participants had substituted one serving of homemade fruit juice for one serving of instant drinks or sodas, they would reduce their risk of Metabolic Syndrome by 29%.

What this means for you

I know that the vast majority of Dr. Gourmet readers are in the United States, Europe, and other more Westernized countries, so you're likely to drink far more soda than instant sugar-sweetened beverages or fresco. Still, this is another good sign that drinking sugar-sweetened beverages like soda or commercial fruit drinks is something you should simply avoid. Yes, fresh juice is better, but it's not nearly as satisfying (and fiber-filled) as eating the fruit. Drink water, coffee, or tea, and eat your fruit.